Squat Series with the Pole

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Pole

Body area

Glutes, Legs, Back, Shoulders

Muscles

Glutes, Quadriceps, Back extensors, Shoulders

Starting Position

Footbar down, platform extender out, the Pole in the long straps, standing in the well of the springs. Position the straps so they run either between the shoulder blocks or outside them. Wide grip, arms long.

Step-by-Step Flow

1. Squat.
2. Combine squat and row.
3. Hold the squat and perform only the row.
4. Hold the squat and row and pulse (up and down).

Cues for Teaching

• The weight stays in the heels, even during the row.
• The back stays long — the squat comes from the hip, not the lower back.
• During the row the elbows draw back, not out to the sides.